program

[WIBecky74]

I need some help. What type of PT do I need to start doing? I've stayed the same weight for the previous thirteen years, but havent had a work out program. I'm thirty one years old, 32 next month. 5' 2'' 100 pounds I've smoked a pack of cigarettes a day since I turned 18, 13 years ago. I do take walks. Anywhere from a mile or two, up to five + miles. Keeping in mind I havent done a push up or sit up in years, I just tried and got 32 push ups...looked at watch with a second hand and stopped at about 100 seconds. I did 40 sit ups. Stopped before the two minute mark. Running? Not. Does walking fast count? I'm giving myself 2.5 months and then joining the Guard. Where do I start PT wise?ah, i'm quiting smoking. Should have by now, but as soon as I get the work out plan, its next on my list. Cant help it fell second. Any good suggestions on what I should have in my work out rotation, how many reps, how often, how long...all that good stuff. Just a starting point that I can adjust to as each week goes by, maybe even more often. Be easy on me, i'm sure my lung capacity will thank you. My recruiter did say he can delay my BCT for months. I just want to be in decent shape before hand...we all know things can change. He said just use drill weekends and some on my own time and i'll be fine. Yeah, he's already run al those miles and did all those sit ups at basic. Nice, I have to leave for work soon and my stomach burns! hehee Oh, I did buy running shoes already. I think i'm gonna get another pair though. I got mediocore ones, I'm thinking my legs and back will thank me if I go get even better ones. Hmm, maybe I need new clothes too. lol Well all this money i'll be saving not smoking. . .

[WIBecky74]

Well I told my recruiter today I'll for sure join and also tried out the new runnin' shoes. Marked out two miles earlier today. Big hill to start out with, then a gradual hill for the first mile, levels out for about .5 of a mile and then downhill for the last .5 mile. Or can turn around and do it backwards. My first try I didnt do much jogging, but had a very strong power walk. Probably only jogged about 3/4 of the two miles. I'll be 32 by the time I start drills and I did it in 25 minutes. Like I said though, mostly power walking. Considering I've smoked a pack a day (on my last one as I type) and havent worked out in the past 13 years, I dont think its terrible. I have tons of work ahead of me, but its a start.

My wrists up to my elbows hurt BADLY (i'm not talking just a lil pain here) towards the end and for about 15 minutes afterwards. I've been to the doctor five times in 13 years, and it was almost bad enough for me to go to the emergency room. Finally decided to just let the pain subside. I'm wondering if I was just clenching my fists the whole time or its my ciculation not being the best from smoking. Anyone ever hear of bad pain in the wrist area after running? I've been back now for 35 minutes and its barley there anymore. Maybe after I get doing this on a regular basis it will just fade on its own.

[Bert]

I highly suggest looking into stewsmith.com. He is a former Navy SEAL and graduate of the Naval Academy. He has some excellent advice for free on his site. He also has many e-books for purchase that are specifically tailored for each military program. Some of these books are very advanced, and some are great for beginners. Either way, he has superb advice wether you're training for USMC Force Recon or starting to prepare for basic training.

[ro3434]

Well I told my recruiter today I'll for sure join and also tried out the new runnin' shoes. Marked out two miles earlier today. Big hill to start out with, then a gradual hill for the first mile, levels out for about .5 of a mile and then downhill for the last .5 mile. Or can turn around and do it backwards. My first try I didnt do much jogging, but had a very strong power walk. Probably only jogged about 3/4 of the two miles. I'll be 32 by the time I start drills and I did it in 25 minutes. Like I said though, mostly power walking. Considering I've smoked a pack a day (on my last one as I type) and havent worked out in the past 13 years, I dont think its terrible. I have tons of work ahead of me, but its a start.

My wrists up to my elbows hurt BADLY (i'm not talking just a lil pain here) towards the end and for about 15 minutes afterwards. I've been to the doctor five times in 13 years, and it was almost bad enough for me to go to the emergency room. Finally decided to just let the pain subside. I'm wondering if I was just clenching my fists the whole time or its my ciculation not being the best from smoking. Anyone ever hear of bad pain in the wrist area after running? I've been back now for 35 minutes and its barley there anymore. Maybe after I get doing this on a regular basis it will just fade on its own.

it's a start.

Good work, at the very least, you are out there. Don't give up, just stay consistant and always challenge yourself. Do an easy day then a hard day. Quit smoking and drink plenty of water.

[PvtHumphrey]

Hey. I am 5'3" & 163lbs...I KNOW I KNOW! I'M A LARD *****! I am so upset cause I fell off of the paddywagon this weekend. Returned to smoking, gained back 3lbs & i'm fighting with my family. All I want is to go, but i'm nervous as **** because I feel too fat. I DO pass the tape test, but what the **** good is that!? I want to fit in, literally. This is my own fault. I'm getting off of this computer in a few minutes and hopping on my treadmil. I just want to punch myself in the face for this. I was doing so good. My problem is this... I wasn't eating for a while, and I was losing, slowly but nevertheless still losing. Then when I started eating proper portions & no junk food, just good foods, I gained back 3lbs that I originally lost. I work 11-7am, so my schedual is completely different from most people. All I eat at night now if i'm hungry at most is 2 bananas. I am going to try to eat my dinner when I get home in the morning so I can work it off.
I am so tired of being a failure. Everyone I know knows this is what i'm planning on doing, i'm just scared that even the passing tape test wont do me any justice. I've noticed a difference in my breathing now, verses when I quit. But everyone in my house smokes! I know in BCT there's no time time even think about smoking, so i'm satisfied that I know when I go i'll be ok. It's my home life right now. If I didn't jump on my scale this morning, i'd probably be in a much better mood.

[WIBecky74]

Thank you for the information, I will definetly look into it. I've made some progress. I've also found out that some rest is needed. I figured I shouldnt take a day off because i'm not working any muscles or my cardio. I'm a believer now.

week 1
14 Aug two miles 25 minutes

15 had an emergency and wasnt able to do any pt

16 push up, 15 muscle failure sit up 52 2:00 /push up 24 muscle failure 1:24 sit up 57 2:00 21:30:29 2 miles (training on hills 1/2 of my 2 mile route)

18 two miles (same route) 21:20:38

19th and 20th realized my body needed a break and decided to go with m/w/f cardio and t/t/s strenght w/ sundays off

week 2

21 two miles (same route) 20:33:75

I live a block from the Wisconsin River and any direction I go starts with a large hill and then gradual hill for at least the first mile. Figure the hills will help me in the long run. Also quit smoking a week ago, a pack a day for the previous 14 years so I expect improvement in the cardio area. Thank goodness the requirments go down with age, was never so happy i'm in my early thirties until now! I have two months until MEPS and then drill. I CAN DO IT!

I AM GOING TO BE A PT GURU